How to cook rice to remove sugar

Adjusting the cooking method of rice can reduce some sugar content. Common methods include soaking to remove starch, controlling water volume, refrigeration, pairing with coarse grains, and using special cooking utensils. Soaking to remove starch is one of the effective methods to reduce the sugar content of rice. The starch in rice is divided into amylose and amylopectin, with amylopectin being more easily digested, absorbed, and converted into glucose by the human body. Soak rice in clean water for at least half an hour in advance, and some amylopectin will dissolve in the water. Pouring out the soaking water before cooking can reduce the absorbable sugar by about 10%. The longer the soaking time, the more starch is removed, but it should be noted that excessive soaking can lead to a deterioration in the taste of the rice. Choosing the appropriate water rice ratio can also affect sugar release. When cooking rice, the amount of water should not be too much, and the ratio of rice to water should be controlled at around 1:1.2, which is more suitable. Excessive moisture can lead to excessive gelatinization of starch, increasing the absorbable sugar content; If there is too little water, it may not cook well. Use the essence or quick cooking mode of the electric rice cooker, and avoid the Congee mode of cooking for a long time.

Refrigeration treatment is a sugar removal method that utilizes the principle of resistant starch. Put cooked rice in the refrigerator and refrigerate for more than 12 hours. Some of the starch will be converted into resistant starch, which is not easily digested and absorbed by the human body. Re heat before consumption, and the resistant starch structure will not be damaged. This method can reduce the glycemic index of rice by about 20%, but the refrigeration time should not exceed 24 hours to avoid affecting the taste. Cooking with coarse grains such as brown rice and oats is also a good way to control sugar content. Coarse grains contain more dietary fiber, which can slow down the absorption rate of sugar. It is recommended to mix white rice and coarse grains in a ratio of 2:1, which can ensure taste and reduce overall sugar load. Using special cooking utensils such as sugar free rice cookers can more effectively reduce sugar content. This type of device separates starch by repeatedly washing rice grains, which can remove some soluble sugars and is suitable for people who need to strictly control blood sugar. In addition to paying attention to the cooking method of rice, it is also important to pay attention to overall dietary balance in daily diet. It is recommended to consume a sufficient amount of vegetables and high-quality protein foods together. The dietary fiber in vegetables can delay carbohydrate absorption, while protein can increase satiety. Eating vegetables and protein first, followed by rice, can help stabilize postprandial blood sugar levels. Regularly monitor changes in blood sugar levels and adjust the intake of staple foods according to individual circumstances. Maintaining moderate exercise habits and taking a half-hour walk after meals can help burn excess blood sugar. If there is abnormal blood sugar, seek medical attention promptly and follow medical advice for dietary management.